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Workoutwarm up for back contect
Ability Level:Lap Swimmer
Type:Backstroke
Course:SC Meters
Duration:60 Minutes
Distance:3700
Authorjohn
Submitted By:john
Club:john
Club/Author Info:john
Set Category Set Description Set Intervals
Warm-up 300 free
200 choice
100 back fast
20 seconds for each distance
Kick Set 4*100 kick back
100 easy,100 fast
every 2:10
Drill Set 8*75 back
50 drill,25 swim
every 1:40 for 75's
Main Set 7*200 back
2,4,6-70%
1-easy
3-kick
5-drill
7-fast
every 3:45
Other 8*50 back
the pace is for 3rd 50 of 200
every 1:00
Warm-Down 300 back
concentraiting on techinque and turns

Total = 3700 SC Meters


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